cognitive behavioural interpersonal skills manual - GPSC

Worry TimeIf worries keep nagging at you, try this:1 Pick a time near the end of the day when you will sit down (and won’t be disturbed)for about 30 minutes. You can decide on the amount of time. This is your worry time.2 When a worry comes up during the day, tell it “Go away; I’ll deal with you inworry time.”3 When the time comes up, go to your worry place, think of all your worries and donothing but worry hard for the full time you have set aside.4 At the end of this time (use an alarm clock to remind you), go to a different room ifpossible and get involved in some activity that distracts you.CBIS Manual | JunE 2009cognition | 52